ytz, good question. Basic rule is; stay away from the synthetic ones (the pills). Pills are the chemical version of the original, and you dont need more chemicals into your body because you'll get enough of them through food (E numbers, preservatives, coloring etc.) Choose the natural variety, preferably the liquid ones, they help you to detox those chemicals out of your body and give you the natural vitamins & minerals. So fresh fruit is best, try to get them as fresh as you can... those have the most nutrition value.
There are a couple of interesting (liquid) food suplements on the market now, although those are not the cheapest. But hey, this is an investment for yourself. The most stupid thing man can do is to get your food as cheap as possible.
Karamanga, you have never been convinced by vitamins over eating well. Basicly you are right, but the thing is we live in a time where the food industry is about making money and your health is not priority. Vegetables and fruit that should be fresh now are transported from anywhere that takes weeks or months, are stored for long time. Then the way they are grown, too fast, day and night with chemical fertilizers. So if you are lucky, the food you eat only contains 40% nutrition value. Unless you are willing to get them from the land, or biological food store. Now I just give a short summary, but this brilliant documentary Food Matters is much more complete. You can order a DVD at http://www.foodmatters.tv/ but at first I found it elsewhere before I got the official one
The makers here explain pretty clear what the documentary is about:
http://www.youtube.com/watch?v=o2YUmYRhZL4
One more thing, a study showed that only 1% of the Japanese women develop breast cancer in their lives, against 13% of the American women.
I believe the Japanese have one of most healthy cuisines in the world... fresh fish everyday, and veggies (lots of them raw) I bet they dont have much diabetes as well.
You can say, I am young & strong I wont develop diabetes or something chronical... but take care what you eat. Cause over a longer period of time- say 10 to 20 years- you gotta pay the bill for it. No one can tell from what you gonna suffer cause that is totally dependent of (a lot of factors) like your build, constitution and strength... and what you have been nourishing.
Strictly Rockaas